The benefits of stretching?

Stretching is a simple and beneficial, as it enhances athletic performance, decrease injury, and help minimise muscle soreness. When we stretch we increase range of movement and increase the distance our limbs can move before the muscles and tendons become damage.

There are two different types of stretching: Static and Dynamic

  • Static, Passive (or assisted), Active, PNF (proprioceptive neuromuscular facilitation), Isometric stretching
  • Ballistic, Dynamic, Active Isolated, Resistance Stretching and Loaded Stretching

Below, I have listed some images of static stretches, as it is very safe and effective form of stretching. There are different stretches for the same muscle as our body differs from person to person, as some of us are more flexible in different muscle groups than others.

How long should I hold a stretch?

A stretch should be held for a minimum of 20 seconds to allow the muscle to relax and start to lengthen. Then slowly move the body, increasing the tension of the muscle being stretched.

Complete 1 set of 4 – 6 repetitions on each side.


Hip Flexors






Gluteus Muscles




Shins (Tibialis Anterior)


Thoracic and Lower Back